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7 Senior-Friendly Indoor Exercises for Winter

Jan 16, 2025 | Featured, Health & Wellness | 0 comments

Exercise is essential for maintaining well-being and aging well. According to the Centers for Disease Control and Prevention (CDC), seniors need at least 150 minutes of moderate-intensity physical activity per week. Because of the sometimes-frightful weather, many seniors struggle to keep their exercise routines on track during the winter months. Let’s explore seven senior-friendly indoor exercises for winter!

Indoor Walking

Who says your walks have to be outdoors? You can walk anywhere – in a grocery store, a shopping mall, a community center, on a treadmill, throughout your home, or in the hallways of Grand Oaks! Walking offers many benefits, including improved circulation and bone health, weight loss, muscle strengthening, joint support, stress reduction, and more.

Dancing

Not a fan of traditional workouts? Dancing is an excellent way to stay active while having fun. You can do it alone, with a loved one, or in a large group – like in Grand Oaks’ ballroom dancing class. Dancing helps improve strength, flexibility, and balance, reduces stress, and improves heart health. Check out this eight-minute low-impact dance workout for seniors.

Strength & Balance Exercises

The risk of falling increases as you age. 1 in 4 seniors fall each year. Strength and balance exercises – like the single-leg balance, sit-to-stand, toe raises, marching, and over-the-shoulder walks – can help reduce your likelihood of falling.

Chair Yoga

Chair yoga is a low-impact exercise that puts minimal stress on your joints. This exercise is ideal for seniors with limited mobility, as it can be performed entirely from a seated position. Chair yoga improves circulation, flexibility, and balance, increases strength, and reduces stress and anxiety. This video takes you through a full 25-minute workout.

Chores

Believe it or not, household chores can be just as effective as conventional workouts in lowering your risk of heart disease – there’s research to prove it! Dusting, vacuuming, sweeping, mopping, washing dishes, and cleaning windows can help maintain muscle strength, flexibility, and balance.

Weightlifting

Lifting weights can prevent muscle and bone loss, improve strength, mobility, balance, and flexibility, and may even help prevent dementia. You can use free weights, resistance machines, bodyweight exercises, or a combination of all three. This beginner’s guide for seniors outlines how to get started.

Recreational Activities

Activities like bowling, cornhole, or shuffleboard are a fun way to get a little exercise in. The physical benefits include improved coordination, balance, motor skills, and muscle strengthening. Additionally, since these games are played with others, they provide great social interaction.

Safety Tips

While exercising is important, maintaining your safety is the number one priority. Before starting a new exercise routine, always consult with your doctor. They can recommend safe, approved workouts specific to your needs. Additionally, consider these tips:

  • Warm up before and cool down after exercising to prepare your muscles and prevent injuries.
  • Wear non-slip supportive shoes to reduce the risk of falling.
  • Drink water before, during, and after every workout.
  • Take breaks when necessary. If you feel pain, dizziness, or shortness of breath, stop immediately.
  • Exercise with a friend or loved one for added safety and motivation.
  • Ensure your space is clear of any tripping hazards, such as clutter, cords, or loose rugs.

Stay Busy This Winter

Discover winter activities for seniors. 

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